Christina Sirmons, BS, CPT

Briefly review what stress is and its effects on the body

Give strategies to help manage stress in your personal and professional life: Individual techniques Health breaks (during short breaks and lunch) Workstation set-up Office exercises Time management Team building Work Environment and Practices

Homeostasis:The body systems maintain a stable and consistent (balanced) state.

Resistance:If the stressor continues, the body mobilizes to withstand the stress and return to normal.

Alarm:The body initially responds to a stressor with changes that lower resistance.

Illness and Death:The body’s resources are not replenished and/or additional stressors occur; the body suffers breakdowns.

Exhaustion:Ongoing, extreme stressors eventually deplete the body’s resources so we function at less than normal.

Stressor:The stressor may be threatening or exhilarating.

Return to homeostasis

Illness

Death

= Effects of chronic or prolonged stress= Other possible effects of chronic stress

= Immediate response to stress

Brain becomes more alert.• Stress hormones can effect memory and cause neurons to atrophy and die.

• Headaches, anxiety, and depression

• Disrupted sleepHeart rate increases

and blood pressure rises.

• Persistently elevated blood pressure and heart rate can increase potential for blood clotting and risk of stroke or heart attack.

• Weakening of the heart muscles and

symptoms that mimic a heart attack

Adrenal glands produce stress hormones.• Cortisol and other stress hormones can increase central or abdominal fat.• Cortisol increases glucose production in the liver, causing renal hypertension.

Digestive system slows down.• Mouth ulcers or cold sores

Skin problems such as eczema and psoriasis

The Effects of Stress on the

Body

Immune system is depressed.• Increased susceptibility to

infection• Slower healing

Reproductive system• Menstrual disorders in women

• Impotence and premature ejaculation in men= Effects of chronic or prolonged stress

= Other possible effects of chronic stress

= Immediate response to stress

Breathing quickens.• Increased susceptibility

to colds and respiratory infections

Digestive system slows down.• Upset stomach

Muscles tense.• Muscular twitches or nervous tics

The Effects of Stress on the

Body

Hypothalamic-Pituitary-Adrenal (HPA) axis Complex set of interactions between the 3

glands Major part of the neuro-endocrine system that

Controls reactions to stress Regulates many body processes: digestion,

immune system, moods and emotions, sexuality, energy storage and expenditure

Involved in the neurobiology of functional illnesses and mood disorders

Adrenalin (epinephrine) is released by the adrenal glands Heart rate increases Blood vessels are constricted Fight or flight response

Cortisol is released by the adrenal glands Increases blood sugar Suppresses the immune system Decreases bone formation

Higher levels of cortisol cause weight gain Immune system is dampened or suppressed

causing the body to be more susceptible to infections (the older you are, the more stress effects the immune system)

Interferes with the body’s ability to heal May play a role in the progression of breast

cancer

MORE LIKELY TO SUFFER FROM CHRONIC STRESS

LESS LIKELY TO SUFFER FROM CHRONIC STRESS

Type A personality External Locus of

Control Conflict resolution

strategy of avoidance

Pessimism

Type B, C, or D personality

Internal Locus of Control

Conflict resolution strategy of addressing the issue

Optimism

Laughter Therapy – Laughter/humor therapy uses the physiological act of laughing to relieve stress, worry, and even pain. Laughter releases endorphins which are the body’s natural painkillers. This induces physical and emotional changes including a strengthened immune system, lowered blood pressure, strengthened social bonds, and much more. The positive effects of a few minutes of laughter can last for hours! Try the simple laughter therapy exercises below anytime you need to unwind. Call a friend or tell funny stories in a group of family or friends. Think of past funny experiences that once made you laugh

(movies, TV shows, childhood memories) Think of funny sounding words. Observe your children and their natural, childlike silliness. Learn

from them. Spend more time with people who smile and laugh a lot. It may

rub off on you. If you make a mistake, laugh at yourself. Learn to forgive and

laugh it off.

4 -7- 9 Breathing Practice any time when you are feeling stressed,

anxious, or upset. Close your mouth and inhale through your nose

for a count of four. Hold your breath for a count of seven. Exhale completely through your mouth for a count of nine. Repeat the cycle 1-2 more times.

Aromatherapy The use of essential oils from plants and other

aromatic compounds to help improve one’s mood and reduce stress and anxiety.

Which scents invoke relaxation to you? Keep in mind that the scents should be subtle; too strong of scents can create stress.

Encourage each other Meditation – the power of stillness and

silence Practice positive thinking

If I take this one step at a time, I can get this done!

This will help make our customer’s experience easier, better, etc.

Perform creative tasks during breaks (fingerpainting, sketching, listening to/playing music)

Keep a time diary for a week Create SMART goals

Specific Measurable Attainable Relevant Time-Bound

Create To-do lists (daily, weekly) Set up appointments for yourself for success

(exercise, stress management, etc.) Schedule your priorities. DO NOT prioritize your

schedule.

Delegate! Keep your work area clean. The average

person wastes more than 20 min a day looking for misplaced items!

Learn to say “No” Control time consuming communication

habits Emails Meetings (more or less) When your doors are open to coworkers , visitors,

etc.

Employees are alert, creative, responsive, physically and mentally healthy

Employees manage time well and are resourceful, and work processes are efficient

Workplace policies make it easy to eat well and get physical activity at work

Employees communicate effectively with each other

Employees are generally happy to be at work! In financial terms, the bottom line is improved The business thrives as a whole

Take your breaks! Get up and move around on your 10-15

minute breaks Lunch breaks: Eat for half of your break and

do light exercises, stretches, or stress management techniques for the latter half

Feel too busy for breaks? You will likely be more productive if you use your breaks!

Keep live plants or even pets!

Set up ergonomics for your desk

Display a proper sitting posture diagram

Heel raises and toe raises (sitting or standing)

Hip openers Shoulder shrugs Neck rolls Smile (big toothy smile!) Chair dips and/or wall push up Chair squats or wall sits Hip circles Yoga you can do at your desk

Strategies to improve your work environment practices Enforce breaks – employees are more likely to

be productive if they take breaks Put up pictures and signs that promote

healthy eating and exercise Role model, if you are in a leadership role Promote group exercise Encourage stretching and fitness breaks

http://www.miracosta.edu/administrative/hr/StressReduction.html

Sign up for the Bucket List Challenge online!

Sign up for personalized health coaching online. A health coach will contact you to determine if you are eligible!

Do you want additional help in stress management? Call us in for assistance with the programs we can offer you at 619-466-4386 or healthcoach@miracosta.edu.